February 2018 Biking Cycling Bicycling Bike/ Bicycle/Unicycle/Tricycle Challenge!

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  • goatg
    goatg Posts: 1,399 Member
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    KarenSmith196511 wrote: »
    A pulled a muscle on a treadmill. Still limping. Sorry

    That’s awful. Calf? How’d you do it?
  • tcaley4
    tcaley4 Posts: 416 Member
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    The weather has been so lousy here. Can’t wait for the weather to get better so I can get outside and back on the bike.
  • awinner_au
    awinner_au Posts: 249 Member
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    23hrs 490Km for Feb.
  • Machka9
    Machka9 Posts: 24,863 Member
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    Review ... (Distances include cycling + walking + a bit of running)
    March 15: 489.8 km (304.3 miles) = 38 hours 4 min
    April: 491.94 km (305.6 miles) = 43 hours 6 min
    May: 361.81 km (224.8 miles) = 35 hours 50 min
    June: 569.53 km (353.9 miles) = 41 hours 53 min
    July 2015: 230.7 km (143.35 miles) = 32 hours 45 min
    Aug: 211.3 km (131.3 miles) = 28 hours 8 min
    Sep 2015: 306.7 km (190.6 miles) = 35 hour 2 min
    Oct: 441.82 km (274.5 miles) = 47 hours 43 min
    Nov: 660.21 km (410.23 miles) = 60 hours 41 min
    Dec: 499.91 km (282.8 miles) = 54 hours 56 min
    Jan: 864.79 km (537.35 miles) = 65 hours 36 min
    Feb: 470.53 km (292.4 miles) = 40 hours 39 min
    March 16: 917.73 km (570.2 miles) = 66 hours 13 min
    April: 417.83 km (259.6 miles) = 40 hours 23 min
    May: 267.09 km (165.9 miles) = 36 hours 10 min
    June: 552.1 km (343 miles) = 54 hours 48 min
    July 2016: 709 km (440.5 miles) = 60 hours 41 minutes
    Aug: 775.9 km (482.1 miles) = 54 hours 52 minutes
    Sep 2016: 371.3 km (230.7 miles) = 32 hours 20 min
    Oct: 649 km (403.3 miles) = 49 hours 46 min
    Nov: 403 km (250.4 miles) = 52 hours 16 min
    Dec: 511.05 km (317.55 miles) = 52 hours 2 min
    Jan: 741.9 km (461.0 miles) = 70 hours 3 min
    Feb: 600.5 km (373.1 miles) = 57 hours 30 min
    March: 1113.2 km (691.7 miles) = 78 hours 25 min
    Apr: 1181.9 km (734.4 miles) = 76 hours 45 min
    May: 426.6 km (265.1 miles) = 39 hours 21 min
    June: 575.7 km (357.7 miles) = 41 hours 53 min
    July: 714 km (443.7 miles) = 52 hours 23 min
    August: 475.8 km (295.6 miles) = 38 hours 41 min
    September: 455.5 km (283 miles) = 41 hours 25 min
    October: 647.1 km (402.1 miles) = 57 hours 19 min
    November: 427.0 km (265.3 miles) = 50 hours 4 min
    December: 553.5 km (343.9 miles) = 52 hours 12 min
    January: 590.2 km (366.7 miles) = 57 hours 49 min

    Feb 2016: 470.53 km (292.4 miles) = 40 hours 39 min
    Feb 2017: 600.5 km (373.1 miles) = 57 hours 30 min

    So for February, I'll go for something in that range ... somewhere between 2016 and 2017. Or maybe more, we'll see how February plays out.

    Really busy with work and university the first 8 days of Feb, so it's not likely that I'll rack up the big numbers then ... but I've got a bit of a break after that ... :)
    Feb 1 - 7.9 km walking (98 min) + 4 flights of 20 stairs (3 min)
    Feb 2 - 3.2 km walking (40 min) + 4 flights of 20 stairs (3 min)
    Feb 3 - 32.24 km cycling (100 min)
    Feb 4 - 29.25 km cycling (90 min)
    Feb 5 - 7.3 km walking (90 min) + 5 flights of 20 stairs (4 min)
    Feb 6 - 7 km walking (85 min) + 4 flights of 20 stairs (3 min)
    Feb 7 - 2.2 km walking (25 min) + 8 flights of 20 stairs (6 min)
    Feb 8 - 4.6 km walking (55 min)
    Feb 9 - 2 km walking (25 min) + 4 flights of 20 stairs (3 min)
    Feb 10 - 4 km walking (50 min)
    Feb 11 - 101.57 km cycling (350 min) + 0.8 km walking (10 min)
    Feb 12 - 45.53 km cycling (140 min)
    Feb 13 - 5.3 km walking (66 min) + 4 flights of 20 stairs (3 min)
    Feb 14 - 1.8 km walking (22 min) + 4 flights of 20 stairs (3 min)
    Feb 15 - 1.8 km walking (22 min) + 4 flights of 20 stairs (3 min)

    And then my husband and I headed off on a cycling holiday ...

    My husband and I had a good week of cycling!!

    Last Sunday we cycled a 200 km randonnee (215.5 km!!)

    Then between Tuesday and today we cycled the Great Victorian Rail Trail:
    https://www.greatvictorianrailtrail.com.au/

    We did a bit extra on the Wednesday so all up, we cycled 312.4 on that cycling tour.

    In total: 527.9 km in a week!!

    2018 Monthly February
    Walking Distance (km): 76.8
    Walking Time (min): 960.0
    Cycling Distance (km): 736.5
    Cycling Time (min): 2355.0
    Flights of Stairs Climbed Number: 63.0
    Flights of Stairs Climbed Time (min): 50.4

    Totals
    Total Distance (km): 813.3
    Total Distance (miles): 505.3
    Total Time (min): 3365.4
    Total Time (hr): 56:05:23

    And the final total ...

    2017 Monthly February
    Walking Distance (km): 79.4
    Walking Time (min): 992.5
    Cycling Distance (km): 747.5
    Cycling Time (min): 2389.7
    Stairs Climbed Number: 79.0
    Stairs Climbed Time (min): 63.2
    Other Distance: 0.0
    Other Time: 10.0

    Totals
    Total Distance (km): 826.9
    Total Distance (miles): 513.8
    Total Time (min): 3455.4
    Total Time (hr): 57:35:25

    Best February of the past 3 years! :) Looking forward to March. :)
  • sijomial
    sijomial Posts: 19,811 Member
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    Any experienced cyclists care to give their opinion on this workout routine?

    Aim is to improve my hill climbing and thinking of adding it to my routine once a week to prepare myself for the Spring transition from indoor training to outdoor riding when the current cold snap ends.

    One hour workout:
    5 min warmup (up to zone 3)

    Then into the interval part, 2.5 minute intervals of....

    Seated climb, zone 4, heavy resistance, low cadence.
    Seated flat, recovery to zone 3, moderate resistance, good cadence.
    Standing climb, zone 4 pushing into zone 5 towards the end of the segment, very heavy resistance.
    Seated flat, recovery to zone 3.

    Repeat interval sequence five times.

    5 min cool-down to zone 2.
  • Machka9
    Machka9 Posts: 24,863 Member
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    New thread here:
    http://community.myfitnesspal.com/en/discussion/10647020/march-2018-biking-cycling-bicycling-bike-bicycle-unicycle-tricycle-challenge#latest

    Be sure to bookmark it!!
  • goatg
    goatg Posts: 1,399 Member
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    sijomial wrote: »
    Any experienced cyclists care to give their opinion on this workout routine?

    Aim is to improve my hill climbing and thinking of adding it to my routine once a week to prepare myself for the Spring transition from indoor training to outdoor riding when the current cold snap ends.

    One hour workout:
    5 min warmup (up to zone 3)

    Then into the interval part, 2.5 minute intervals of....

    Seated climb, zone 4, heavy resistance, low cadence.
    Seated flat, recovery to zone 3, moderate resistance, good cadence.
    Standing climb, zone 4 pushing into zone 5 towards the end of the segment, very heavy resistance.
    Seated flat, recovery to zone 3.

    Repeat interval sequence five times.

    5 min cool-down to zone 2.

    It's hard to give feedback without context. What has your riding been like up until this point?

    You must be way ahead of the season if you're recovering in zone 3. Recovery for me is always 60% (even if I'm doing 3 x 20 @ 95% FTP, I *still* give my body a true recovery).

    You essentially have 10 minutes of climbing per sequence. And after each sequence you don't take zone 2 or zone 1 recovery, am I right? Are you measuring by heart rate or power?

    Personally, it's a workout I'd never do. But I can't say it's wrong for you/your goals.
  • sijomial
    sijomial Posts: 19,811 Member
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    goatg wrote: »
    sijomial wrote: »
    Any experienced cyclists care to give their opinion on this workout routine?

    Aim is to improve my hill climbing and thinking of adding it to my routine once a week to prepare myself for the Spring transition from indoor training to outdoor riding when the current cold snap ends.

    One hour workout:
    5 min warmup (up to zone 3)

    Then into the interval part, 2.5 minute intervals of....

    Seated climb, zone 4, heavy resistance, low cadence.
    Seated flat, recovery to zone 3, moderate resistance, good cadence.
    Standing climb, zone 4 pushing into zone 5 towards the end of the segment, very heavy resistance.
    Seated flat, recovery to zone 3.

    Repeat interval sequence five times.

    5 min cool-down to zone 2.

    It's hard to give feedback without context. What has your riding been like up until this point?

    You must be way ahead of the season if you're recovering in zone 3. Recovery for me is always 60% (even if I'm doing 3 x 20 @ 95% FTP, I *still* give my body a true recovery).

    You essentially have 10 minutes of climbing per sequence. And after each sequence you don't take zone 2 or zone 1 recovery, am I right? Are you measuring by heart rate or power?

    Personally, it's a workout I'd never do. But I can't say it's wrong for you/your goals.

    @goatg

    I rode 5,000 road miles last year including a few Audax events and although I switched to indoor training in December I didn't detrain at all (usually I switch focus to strength training in the winter).
    In fact I set a new PR for my one hour FTP test in December which encouraged me to stay near my peak rather than do my traditional Spring fitness build up. This is my first year retired and I want it to be a great cycling year!

    Last night I had to just use RPE for my zones as all the Wattbikes were in use but normally I use power indoors and HR outdoors. But I have done Z3 recovery quite a few times so my RPE is well dialled in.
    It's a protocol to mimic more accurately outdoor rides when you are going for a high average speed, high intensity for a hill or breakaway but then drop to a fast pace not a slow recovery pace. It's not a base building approach but more fine tuning to an already high fitness level.

    At other times I do the more usual Z2 recovery - long duration intervals for example.

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